Athletic For Life

Vital Hill Fit

Functional Fitness, Functional Training, Multi-sport
Coach
Xavier Malik

Athletic For Life is all about training to MOVE, FEEL, and LIVE like a high-performing individual for as long as possible regardless if you're currently playing sports competitively or not. Despite age, we as humans all have the capacity to move and feel like athletes! This training team focuses on establishing and furthering athletic traits while simultaneously forging athletic physiques, we do so by utilizing exciting plyometrics to improve spring and load management, old school heavy lifts to get stronger, hypertrophy focused movements to build more armor, as well as unconventional movement patterns to gain strength in deep ranges of movement. ALL EXPERTLY PROGRAMMED TOGETHER TO CREATE A BETTER VERSION OF YOU

$30 / mo
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Why This Program?
Training for more than just looks will get you far! In each workout session you'll learn and build upon new training techniques, all centered around improving your day to day quality of life and maximizing your overall athletic potential. You'll achieve: increased FUNCTIONAL FULL-BODY STRENGTH and STABILITY in all planes of motion, improved MOBILITY, JOINT INTEGRITY, and enhanced METABOLIC HEALTH.
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Lifelong Athletic Freedom
Our programming is designed to help you lay the foundations and expand upon your current athletic ability. No, its not JUST for current athletes, its for anyone who is looking to move, feel, and live better while getting stronger and more powerful.
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Be a part of the Community
Being a part of the Team, you will never feel like you are on the journey alone. Join Athletic For Life for exclusive insights into Fitness, Nutrition, and Lifestyle habits that will set you up for life-long physical freedom! (I personally follow the programming and am in the chat room daily)
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Take the Guesswork out of Your Training
Each workout session is programmed and automatically stored for you to keep track of your progress. All you have to do is login and hit the ground running! All exercises have video demos + explanations so that you always understand the goals of each movement and key points of performance along with it.
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JOINING ATHLETIC FOR LIFE IS ONLY $1/DAY
For less than the cost of a cup of coffee you can join Athletic For Life. It will easily be the best investment you’ve ever made for your health.
Features
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Programming 4 days per week
Strength, stability, mobility, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Neuro Adaptations
Build mental toughness and discipline, promote neuroplasticity by learning new movements and achieve higher quality mind-muscle connections & control.
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Exercise Video + Text Guidance
Short and sweet exercise demonstrations along with written summaries of all key movement details.
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Highly detailed, expert instruction
Want help with your form? Take a video you performing a set and send it straight to a coach for help
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A Community That's Built Different
Populated by RARE high-performers (or soon to be)... People with similar values, goals and interests that will keep you pushing to be better.
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Commercial Gym Standard Equipment // Barbell + Plates + Rack // Dumbbells // Kettlebells // Cable Machine // Medicine Ball // Plyometric Box
Recommended
Turf or Open Floor Area // Sled // ATG Buddies (Squat Wedges) // Resistance Bands (Closed Loop) // Sled Strap (Belt is best)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Upper #1.0

A

Rowing Machine

1 x 5:00

B1

Bear Crawl

1 x 50

B2

Bear Crab Roll

1 x 5

C1

Plyometric Push-ups

3 x 3

C2

Med Ball Slams

3 x 3

D

Barbell Bench Press

4 x 4 @ 85 %

E

1-Arm DB Row

4 x 4

F

DB Arnold Press

3 x 11

G

Cross-Body Cable Y Raises

3 x 20

H1

Cross-Bench DB Pullovers

3 x 10

H2

Prone Neck Curls

3 x 15

I1

Overhead Tricep Extension

3 x 20

I2

Half Kneeling DB Low to High Chop

3 x 20

J

Suitcase Farmers Carry

1 x 120

Monday
Lower #1.0

A

Sled Push + Pull

1 x 200

B1

Line Hops

3 x 5

B2

Skater Hops

3 x 4

C

Lateral Half Kneeling Start Sprint

D1

Bounding Triple Broads

3 x 1

D2

Depth Drop to Box Jump

3 x 3

E

Heel Elevated Barbell Back Squat

4 x 4 @ 85 %

F

Romanian Deadlift | RDL

4 x 4 @ 85 %

G1

Kettlebell Hip Flexor Raises

3 x 10

G2

Sprinter Calf Raises

3 x 10

H1

Couch Stretch (Hip Flexors)

2 x 35

H2

Elephant Walks

2 x 10

Wednesday
Full Up #1.1

A

Stairmaster

1 x 15:00

B1

Push Ups

1 x 50

B2

Heel Elevated Bodyweight Squats

1 x 50

C

Weighted Dips

3 x 10

D

Weighted Chin Ups

3 x 10

E

Goblet Cossack Lunge

3 x 8

F

Half-Kneeling Windmill

3 x 10

G

Deadman to Halos

2 x 12

H

Kettlebell Swings

5 x 10

I

Waiter and Suitcase Carry

1 x 120

Thursday
Full Low #1.1

A

Rowing Machine

1 x 15:00

B1

Heel Elevated Bodyweight Squats

1 x 50

B2

Push Ups

1 x 50

C

ATG Split Squat

3 x 10

D

Heavy Kettlebell Swings

3 x 12

E

Reverse Nordics

3 x 10

F1

KOT Calf Raise

3 x 10

F2

Wall Tibialis Raise

3 x 20

G

Kettlebell Gorilla Rows with Rotation

3 x 20

H

Single Arm KB Thruster

2 x 24

I

Front Rack Kettlebell March

1 x 100

Coach
More from Vital Hill Fit
coach-avatar Xavier Malik

I'm fixated on helping others feel STRONG, CAPABLE, and PAIN-FREE. My #1 goal is to help you see yourself as a STRONG, RESILIENT, and PHYSICALLY FREE ADULT ATHLETE, we all have the capacity to move and feel like athletes! That's why I build my programs around longevity & performance, I TRAIN YOU to MOVE BETTER, so that physical limitations never hold you back from making memories. Train for life!

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Stay Athletic For Life

START YOUR FREE TRIAL TODAY - stop guessing and follow a training program designed and proven to yield results! Let Athletic For Life take your athletic freedom and physique to the next level TODAY!

Start My 7-Day Free Trial
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FAQs
Who is this training for?
Anyone who wants their training to get them moving, feeling, and looking like a more athletic version of themselves! Every workout delivered is very user-friendly and the majority of movements can be easily modified according to your current ability (previous injuries, etc)
How long are sessions?
Roughly 60-120 minutes. Workout times will be shortened based on how quickly you're able to learn the movements within a current training block as well as navigating the app.
What if I miss a day?
You can always switch between training days on the app, however for best results aim to complete all 4 sessions EACH WEEK. This program evolves weekly based off the needs of the group and is designed to check off all the foundations of athletic ability throughout all 4 sessions.
Can I join now?
You can join whenever! Training sessions are built with new users in mind so just about anyone can hop in whenever and still get insane results. If we are in the middle of a high volume phase, adjust the volume accordingly.
What should I expect on an average training session?
60-90 minutes of the most valuable programming you've used so far all in one easy app. Log in > Start your one of 4 new workout sessions of the week > Get in your workout with video and text guidance > Log your sets, reps, weights, etc into the app so that the algorithm can auto-adjust your program.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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